Jovan Meal Plan

DAY 1

Breakfast drinking water

egg
1 Cup(s)
3 large
0 cal
273 cal
7:00 AM whole wheat bread 2 slice 200 cal

MEAL TOTAL: Calories 473 cal / Carbs 43 g (35%) / Protein 28 g (23%) / Fat 23 g (42%) / Fluid 13 fl oz

NOTES:

Snack drinking water

whey protein powder
16 fl oz
1 Scoop
0 cal
113 cal
10:00 AM banana 1 medium 105 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (49%) / Protein 27 g (48%) / Fat 1 g (3%) / Fluid 19 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Lunch drinking water

tomato ketchup by heinz
16 fl oz
2 Tbsp
0 cal
39 cal
12:00 PM chicken breast (cooked) 200 gm 330 cal
white rice (cooked) 100 gm 130 cal

MEAL TOTAL: Calories 499 cal / Carbs 38 g (32%) / Protein 65 g (54%) / Fat 7 g (14%) / Fluid 23 fl oz

NOTES:

Snack banana
almond milk (unsweetened)
1 medium
1 Cup(s)
105 cal
35 cal
3:00 PM whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 253 cal / Carbs 29 g (44%) / Protein 28 g (43%) / Fat 4 g (13%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Dinner drinking water

extra virgin olive oil
16 fl oz
1 Tbsp
0 cal
120 cal
6:00 PM boneless chicken (cooked) 200 gm 334 cal
tomato ketchup by heinz 2 Tbsp 39 cal
white rice (cooked) 100 gm 130 cal

MEAL TOTAL: Calories 623 cal / Carbs 38 g (25%) / Protein 53 g (35%) / Fat 27 g (40%) / Fluid 23 fl oz

NOTES:

DAY 1 TOTAL: Calories 2,066 cal / Carbs 177 g (34%) / Protein 202 g (39%) / Fat 63 g (27%) / Fluid 80 fl oz

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 DAY 2

Breakfast oatmeal prepared with quick oats

smooth peanut butter, no added salt
50 gm
1 Tbsp
188 cal
94 cal
8:00 AM mixed berries 1 Cup(s) 84 cal
whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 478 cal / Carbs 59 g (47%) / Protein 36 g (30%) / Fat 12 g (23%) / Fluid 0 fl oz

NOTES: OATMEAL WITH BERRIES You can prep them in the morning or the night before store in a jar and
eat in the morning!

Snack drinking water

whey protein powder
16 fl oz
1 Scoop
0 cal
113 cal
10:00 AM banana 1 medium 105 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (49%) / Protein 27 g (48%) / Fat 1 g (3%) / Fluid 19 fl oz

NOTES:

Lunch drinking water

white rice (cooked)
16 fl oz
200 gm
0 cal
260 cal
12:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
lean pork tenderloin (cooked) 150 gm 215 cal
extra virgin olive oil 1 Tbsp 120 cal

MEAL TOTAL: Calories 634 cal / Carbs 67 g (43%) / Protein 45 g (29%) / Fat 20 g (28%) / Fluid 24 fl oz

NOTES:

Snack banana
whey protein powder
1 medium
1 Scoop
105 cal
113 cal
3:00 PM almond milk (unsweetened) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 253 cal / Carbs 29 g (44%) / Protein 28 g (43%) / Fat 4 g (13%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Dinner unsalted butter

beef t-bone (broiled)
1/3 Tbsp
200 gm
34 cal
378 cal
6:00 PM drinking water 16 fl oz 0 cal
white potatoes 250 gm 173 cal

MEAL TOTAL: Calories 585 cal / Carbs 39 g (27%) / Protein 56 g (39%) / Fat 22 g (34%) / Fluid 27 fl oz

NOTES:

DAY 2 TOTAL: Calories 2,167 cal / Carbs 222 g (41%) / Protein 193 g (35%) / Fat 58 g (24%) / Fluid 73 fl oz

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 DAY 3

Breakfast egg
salt
4 large
1 dash
364 cal
0 cal
8:00 AM black pepper 1 dash 0 cal
whole wheat bread 2 slice 200 cal

MEAL TOTAL: Calories 564 cal / Carbs 44 g (30%) / Protein 34 g (24%) / Fat 30 g (46%) / Fluid 6 fl oz

NOTES: Scrambled eggs + toast

Snack drinking water

whey protein powder
16 fl oz
1 Scoop
0 cal
113 cal
10:00 AM banana 1 medium 105 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (49%) / Protein 27 g (48%) / Fat 1 g (3%) / Fluid 19 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Lunch whole wheat tortilla

gouda cheese
2 tortilla
40 gm
254 cal
142 cal
12:00 PM boneless chicken (cooked) 200 gm 334 cal
romaine lettuce 2 leaf 2 cal

MEAL TOTAL: Calories 733 cal / Carbs 39 g (22%) / Protein 68 g (38%) / Fat 32 g (40%) / Fluid 6 fl oz

NOTES: Ketchup/Salsa, Tobasco Sos moze so ovoa

Snack banana
whole grain rolled oats
1 medium
20 gm
105 cal
75 cal
3:00 PM whey protein powder 1 Scoop 113 cal
almond milk (unsweetened) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 327 cal / Carbs 43 g (50%) / Protein 30 g (36%) / Fat 5 g (14%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Dinner drinking water

white rice (cooked)
16 fl oz
100 gm
0 cal
130 cal
6:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
lean pork tenderloin (cooked) 200 gm 286 cal

MEAL TOTAL: Calories 455 cal / Carbs 38 g (35%) / Protein 55 g (50%) / Fat 7 g (15%) / Fluid 23 fl oz

NOTES:

DAY 3 TOTAL: Calories 2,297 cal / Carbs 192 g (33%) / Protein 216 g (38%) / Fat 76 g (29%) / Fluid 58 fl oz

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 DAY 4

Breakfast drinking water

whole wheat tortilla
16 fl oz
2 tortilla
0 cal
254 cal
7:00 AM salsa 5 Tbsp 24 cal
egg 3 large 273 cal

MEAL TOTAL: Calories 551 cal / Carbs 46 g (34%) / Protein 28 g (20%) / Fat 28 g (46%) / Fluid 24 fl oz

NOTES:

Snack drinking water

whey protein powder
16 fl oz
1 Scoop
0 cal
113 cal
10:00 AM

MEAL TOTAL: Calories 113 cal / Carbs 1 g (4%) / Protein 26 g (92%) / Fat 0 g (4%) / Fluid 16 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Lunch drinking water

chicken breast (cooked)
16 fl oz
200 gm
0 cal
330 cal
12:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
white rice (cooked) 100 gm 130 cal

MEAL TOTAL: Calories 499 cal / Carbs 38 g (32%) / Protein 65 g (54%) / Fat 7 g (14%) / Fluid 23 fl oz

NOTES:

Snack banana
whey protein powder
1 medium
1 Scoop
105 cal
113 cal
3:00 PM almond milk (unsweetened) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 253 cal / Carbs 29 g (44%) / Protein 28 g (43%) / Fat 4 g (13%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

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 Dinner extra virgin olive oil
ground beef, 10% fat
1 Tbsp
150 gm
120 cal
264 cal
6:00 PM spaghetti sauce, low-sodium 100 gm 51 cal
spaghetti whole-wheat dry 100 gm 348 cal

MEAL TOTAL: Calories 783 cal / Carbs 83 g (41%) / Protein 46 g (23%) / Fat 32 g (36%) / Fluid 7 fl oz

NOTES: Meal Prep Spaghetti with Chicken, Spinach, and Tomatoes Cooking Instruction: 1. Preheat the
oven to 450°F. Line two baking sheets with foil. In a bowl, toss 1 cup cherry tomatoes in 1 tsp of extra
virgin olive oil and transfer to a baking sheet. 2. In a small bowl, combine ½ tsp garlic powder, ½ tsp
onion powder and ¼ tsp salt. Coat 4 oz chicken with 1 tsp olive oil and half the garlic-onion seasoning.
Transfer to a separate baking sheet. Bake chicken and tomatoes for approximately 15 minutes, or until
chicken is cooked through and tomatoes have slightly charred and bursted. Remove from oven. 3. Slice
the chicken. Saute 1 cup baby spinach in a large pan with a bit of water just until wilted. Remove from
heat. Cook brown rice spaghetti pasta according to the directions on the package. Once cooked, toss the
noodles in the remaining garlic-onion seasoning and wilted spinach until evenly distributed. Divide the
pasta, sliced chicken and tomatoes into separate containers. Eat one and let the others cool before
refrigerating.

DAY 4 TOTAL: Calories 2,199 cal / Carbs 198 g (36%) / Protein 193 g (35%) / Fat 72 g (29%) / Fluid 73 fl oz

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 DAY 5

Breakfast oatmeal prepared with quick oats

smooth peanut butter, no added salt
30 gm
1 Tbsp
113 cal
94 cal
8:00 AM mixed berries 1 Cup(s) 84 cal
whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 403 cal / Carbs 45 g (43%) / Protein 34 g (33%) / Fat 11 g (24%) / Fluid 0 fl oz

NOTES: OATMEAL WITH BERRIES You can prep them in the morning or the night before store in a jar and
eat in the morning!

Snack whey protein powder

strawberries
1/2 Scoop
50 gm
56 cal
16 cal
10:00 AM nonfat plain greek yogurt 250 gm 148 cal

MEAL TOTAL: Calories 220 cal / Carbs 13 g (24%) / Protein 39 g (70%) / Fat 1 g (6%) / Fluid 9 fl oz

NOTES:

Lunch drinking water

chicken breast (cooked)
16 fl oz
200 gm
0 cal
330 cal
12:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
white rice (cooked) 100 gm 130 cal

MEAL TOTAL: Calories 499 cal / Carbs 38 g (32%) / Protein 65 g (54%) / Fat 7 g (14%) / Fluid 23 fl oz

NOTES:

Snack banana
whole grain rolled oats
1 medium
30 gm
105 cal
112 cal
3:00 PM whey protein powder 1 Scoop 113 cal
almond milk (unsweetened) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 365 cal / Carbs 50 g (52%) / Protein 32 g (33%) / Fat 6 g (15%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

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 Dinner extra virgin olive oil
ground beef, 10% fat
1 Tbsp
150 gm
120 cal
264 cal
6:00 PM spaghetti sauce, low-sodium 100 gm 51 cal
spaghetti whole-wheat dry 100 gm 348 cal

MEAL TOTAL: Calories 783 cal / Carbs 83 g (41%) / Protein 46 g (23%) / Fat 32 g (36%) / Fluid 7 fl oz

NOTES: Meal Prep Spaghetti with Chicken, Spinach, and Tomatoes Cooking Instruction: 1. Preheat the
oven to 450°F. Line two baking sheets with foil. In a bowl, toss 1 cup cherry tomatoes in 1 tsp of extra
virgin olive oil and transfer to a baking sheet. 2. In a small bowl, combine ½ tsp garlic powder, ½ tsp
onion powder and ¼ tsp salt. Coat 4 oz chicken with 1 tsp olive oil and half the garlic-onion seasoning.
Transfer to a separate baking sheet. Bake chicken and tomatoes for approximately 15 minutes, or until
chicken is cooked through and tomatoes have slightly charred and bursted. Remove from oven. 3. Slice
the chicken. Saute 1 cup baby spinach in a large pan with a bit of water just until wilted. Remove from
heat. Cook brown rice spaghetti pasta according to the directions on the package. Once cooked, toss the
noodles in the remaining garlic-onion seasoning and wilted spinach until evenly distributed. Divide the
pasta, sliced chicken and tomatoes into separate containers. Eat one and let the others cool before
refrigerating.

DAY 5 TOTAL: Calories 2,270 cal / Carbs 230 g (40%) / Protein 215 g (37%) / Fat 58 g (23%) / Fluid 41 fl oz

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 DAY 6

Breakfast rye bread

reduced fat cream cheese by philadelphia
2 slice
30 gm
166 cal
64 cal
8:00 AM deli smoked turkey breast 200 gm 156 cal
cucumber 1 cucumber 45 cal

MEAL TOTAL: Calories 431 cal / Carbs 44 g (43%) / Protein 41 g (40%) / Fat 8 g (17%) / Fluid 11 fl oz

NOTES:

Snack drinking water

whey protein powder
16 fl oz
1 1/2 Scoop
0 cal
169 cal
10:00 AM apple 1 medium 72 cal

MEAL TOTAL: Calories 241 cal / Carbs 21 g (33%) / Protein 39 g (63%) / Fat 1 g (4%) / Fluid 20 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Lunch drinking water

white rice (cooked)
500 mL
150 gm
0 cal
195 cal
12:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
lean pork tenderloin (cooked) 200 gm 286 cal

MEAL TOTAL: Calories 520 cal / Carbs 53 g (42%) / Protein 57 g (45%) / Fat 7 g (13%) / Fluid 25 fl oz

NOTES:

Snack banana
whole grain rolled oats
1 medium
20 gm
105 cal
75 cal
3:00 PM whey protein powder 1 Scoop 113 cal
almond milk (unsweetened) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 327 cal / Carbs 43 g (50%) / Protein 30 g (36%) / Fat 5 g (14%) / Fluid 3 fl oz

NOTES: Oves Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Dinner broccoli (boiled)

unsalted butter
1 1/2 Cup(s)
1/3 Tbsp
82 cal
34 cal
6:00 PM drinking water 16 fl oz 0 cal
salmon (cooked) 250 gm 383 cal
white potatoes 200 gm 138 cal

MEAL TOTAL: Calories 637 cal / Carbs 48 g (30%) / Protein 70 g (44%) / Fat 18 g (26%) / Fluid 35 fl oz

NOTES:

DAY 6 TOTAL: Calories 2,157 cal / Carbs 208 g (39%) / Protein 238 g (44%) / Fat 40 g (17%) / Fluid 93 fl oz

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medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
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 DAY 7

Breakfast oatmeal prepared with quick oats

smooth peanut butter, no added salt
30 gm
3 Tbsp
113 cal
282 cal
8:00 AM mixed berries 1 Cup(s) 84 cal
whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 591 cal / Carbs 52 g (34%) / Protein 42 g (27%) / Fat 27 g (39%) / Fluid 0 fl oz

NOTES: OATMEAL WITH BERRIES You can prep them in the morning or the night before store in a jar and
eat in the morning!

Snack drinking water

whey protein powder
500 mL
1 Scoop
0 cal
113 cal
10:00 AM banana 1 medium 105 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (49%) / Protein 27 g (48%) / Fat 1 g (3%) / Fluid 20 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Lunch drinking water

chicken breast (cooked)
16 fl oz
200 gm
0 cal
330 cal
12:00 PM tomato ketchup by heinz 2 Tbsp 39 cal
white rice (cooked) 200 gm 260 cal

MEAL TOTAL: Calories 629 cal / Carbs 67 g (45%) / Protein 67 g (44%) / Fat 8 g (11%) / Fluid 25 fl oz

NOTES:

Snack banana
whey protein powder
1 medium
1 Scoop
105 cal
113 cal
3:00 PM almond milk (unsweetened) 1 Cup(s) 35 cal
almonds 20 gm 116 cal

MEAL TOTAL: Calories 368 cal / Carbs 33 g (34%) / Protein 33 g (34%) / Fat 14 g (32%) / Fluid 3 fl oz

NOTES: Pred Vezbanje Smoothie ( 1 saat pred vezbanje)

Dinner drinking water

white potatoes
16 fl oz
200 gm
0 cal
138 cal
6:00 PM shrimp 400 gm 284 cal

MEAL TOTAL: Calories 422 cal / Carbs 35 g (34%) / Protein 58 g (57%) / Fat 4 g (9%) / Fluid 33 fl oz

NOTES:

DAY 7 TOTAL: Calories 2,229 cal / Carbs 215 g (38%) / Protein 227 g (41%) / Fat 54 g (21%) / Fluid 81 fl oz

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medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
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Shopping List
Accompaniments
salsa 5 Tbsp
spaghetti sauce, low-sodium 200 gm

Beef
beef t-bone 200 gm
ground beef, 10% fat 300 gm

Beverages
almond milk 7 Cup(s)
drinking water 1 Cup(s)
256 fl oz
1000 mL

Bread
rye bread 2 slice
whole wheat bread 4 slice
whole wheat tortilla 4 tortilla

Cereal & Grain Products

oatmeal prepared with quick oats 110 gm
white rice 1050 gm
whole grain rolled oats 70 gm

Dairy & Egg

egg 10 large
gouda cheese 40 gm
nonfat plain greek yogurt 250 gm
unsalted butter 0.66 Tbsp

Fats & Oils

extra virgin olive oil 4 Tbsp

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 Finfish & Shellfish
salmon 250 gm
shrimp 400 gm

Fruits & Juices

apple 1 medium
banana 11 medium
strawberries 50 gm

Nuts & Seeds

almonds 20 gm
smooth peanut butter, no added salt 5 Tbsp

Pork
lean pork tenderloin 550 gm

Poultry
boneless chicken 400 gm
chicken breast 800 gm

Sausages & Meats

deli smoked turkey breast 200 gm

Spices & Herbs

black pepper 1 dash
salt 1 dash

Sports & Diet Nutritionals

whey protein powder 17 Scoop

Uncategorized

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 mixed berries 3 Cup(s)
reduced fat cream cheese by philadelphia 30 gm
spaghetti whole-wheat dry 200 gm
tomato ketchup by heinz 16 Tbsp

Vegetables
broccoli 1.5 Cup(s)
cucumber 1 cucumber
romaine lettuce 2 leaf
white potatoes 650 gm

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 Portion Guide
Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes
dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper
portion sizes.

Basic Guidelines

Golf Ball Tennis Ball Computer Mouse Baseball Rounded Handful

1/4 cup / 1 oz / 2 tbsp 1 cup 1/2 cup 1 cup 1/2 cup
1 oz dried goods

Hockey Puck Matchbox Deck of Cards This Paperback Thumb

3 oz muffin or biscuit 1 oz serving of meat 3 oz of chicken, meat, Book 1 tsp
or fish 8 oz serving of meat

Poker Chip Shot Glass CD 3 Dice Kids' Milk Carton

1 tbsp 1 oz / 2 tbsp 1 slice of bread 1 1/2 oz cheese 8 oz drink
1 oz lunch meat

Useful Examples

Bread & Grains Fruits & Vegetables Meats, Fish & Nuts
1 cup of cereal = 1 baseball 1/2 cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of
1/2 cup cooked rice = computer 1 cup of strawberries = about 12 cards
mouse berries 3 oz tofu = deck of cards
1/2 cup cooked pasta = computer 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
mouse 1 cup cooked vegetables = 1 baseball 1/4 cup almonds = about 23 almonds
1 slice of bread = CD 1 baked potato = computer mouse 1/4 cup pistachios = about 24
3 cups of popcorn = 3 baseballs pistachios

Dairy & Cheese Fats & Oils Sweets & Treats

1 1/2 oz cheese = stacked dice 1 tbsp butter or spread = poker chip 1 slice cake = deck of cards
1 cup yogurt = baseball 1 tbsp salad dressing = poker chip 1 cookie = about 2 poker chips
1/2 cup ice cream = computer mouse 1 tbsp oil or mayonnaise = poker chip 1 piece of chocolate = matchbox

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medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
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